Tara N Britts Fitness Plan

1
Tara N Britts Fitness Plan

• By
• Tara S. and Brittanie P.

2
Tara and Brittanie
3
Personal Information

• Brittanie
• 15, sophomore
• RHR- 64
• Target HR-135-175
• Max HR-205
• The activity I enjoyed most in fitness training
  was badminton.

• Tara
• 16, sophomore
• RHR- 64
• Target HR-135-175
• Max HR-205
• My favorite activity we did in fitness training
  was Tae-Bo.

4
Taras Favorite Activities

• My favorite activities are playing volleyball and
  working out. I work out at school and at home in
  my spare time. I enjoy this because it works out
  my whole body and makes me feels good. I also
  enjoy shopping because it works out my legs and
  arms.

5
Britts Favorite Activities

• My favorite activities are swimming. I have been
  swimming for the Selah Dolphin Swim Team for 9
  years and have been swimming for the school for
  2. I also enjoy shopping because it works my
  muscles in my legs. Out of everything I must say
  I enjoy tae bo the most because it works my whole
  body and it makes me feel good.

6
Two Week Workout Schedule
7
The Five Components of Fitness

• Body Compensation- is the ratio of lean body
  tissue and water to body fat.
• Muscular Endurance- is the ability of the muscle
  to produce repeated contraction .
• Strength- is the amount of power a muscle can
  produce in one maximum effort.
• Cardiovascular Endurance- the ability of the
  heart to pump blood efficiently
• Flexibility- the range of motion without a joint.

8
Charting our time in Hr zones
9
F.I.T Principle

• F frequency this is how often you should do
  an exercise to maintain or improve fitness
• I intensity this is how hard you should
  exercise to maintain or improve fitness
• T time this is how hard you should exercise
  to maintain or improve fitness

10
Taras Future Goals

• My future goals are to keep on working out and
  keep a good body weight. I hope to achieve these
  goals by continuing to work out and to eat
  healthy. If I keep on working out I will stay in
  shape and boost up my self esteem. If I watch
  what I eat then I can stay healthy. These are my
  goals because its what I want in my life of
  fitness.

11
Britts Future Goals

• My fitness goals for the rest of the year is to
  do an hour of tae bo after I get home from
  school. My long term goals is to maintain a good
  compensation and to have an 8 pack. These goals
  will help me live a long healthy life, and if I
  get the body that I want, it will make me feel
  good in the inside.

12
Weight Training

• Core Lifts
• Bench Press
• 3 sets of 8 reps
• Squats
• 3 sets of 8 reps
• Auxiliary Lifts
• Lower Body
• Leg Extensions
• Leg Flexions
• Ankle Raises
• Upper Body
• Butterfly Lifts
• Lat Pulls
• Incline Bench
• 3 sets of 5 reps for all

13
What we did for 2 Weeks.

• Plyometrics- Plyometrics is the key to bridging
  the gap between speed and power! We work on
  training our muscles to react quickly and improve
  performance. Our routine uses skipping, hoping,
  high knee kicks, explosions and more across the
  gym to work on cardio endurance and muscle
  quickness.
• Track- On track days, we walk to the junior high
  track and either jog or walk around to stay
  within our target HR zones. Laps and distance
  covered are not as important as maintaining time
  within your target HR.
• X-Country- This course was developed by Mrs.
  Miller to include a cardiovascular workout as
  well as muscle strengthening. Using the stadium
  steps, students walk up and down 4-5 times before
  walking around the softball field and up the
  grass hill to begin again.
• Gym Workout- This workout includes a series of
  squats and lunges using hand-weights. Jump rope,
  stretching, and cooling down complete the work
  out.
• Tae-Bo- As a class, we watch a Billy Blanks
  Tae-Bo video. Mats are brought out for the floor
  as students follow along to a variety of Tae-Bo
  videos.
• Badminton- We spent one day incorporating and
  monitoring our HR times in a game setting.
  Badminton can be an excellent cardiovascular
  workout.

14
References

• Definitions found at Colorado model content
  students for physical education,
• Exercise and diet Changing for the better,.
• Exercise 101 and great started,
• Diet and exercise,

15
The End!!